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3 Surprising Exercises That Fix IT Band Pain
Stop using a foam roller and do this instead!
The iliotibial band is virtually synonsym with pain and dysfunction. This thick mass of connective tissue (fascia) runs from the pelvis to the tibia, crossing both the hip and knee joints. It’s infamous for sidelining runners but it’s also a common issue among soccer players, cyclists, and more. While there are several opinions about what the best course of action is for minimizing injury risk and pain here, one method that gets far too much attention is foam rolling.
After beating your IT band with a roller, your tissue may feel ‘different’, but this is only because your nervous system is adapting to the stress you just placed on it. This does not mean that your IT band suddenly got longer or you magically dug out some adhesions. Instead, you should focus on strengthening and mobilizing surrounding tissues that can help to relieve tension from this area. This will be a far more productive and sustainable approach that fosters function.
Save yourself the agony. Stop foam-rolling your IT band and do this instead.
Solve Your IT Band Pain and Reclaim Mobility Today
Before getting to specifics around exercise prescription, it should be known that there are several ways to treat issues in this area depending on your case, so consulting with a trusted physical therapist who can make a personalized plan will be in your best interest. For those ready to get started, try doing this short program 3–4 times per week. If you have the time, implementing them right before a run or gym workout can help you kill two birds with one stone as they are great warm-up options.
Warm-Up 1) Lying Hip Abductions
Application: 10–15 reps/side
Cues: Find a comfortable position on your side with the lower leg bent slightly for support. Next, raise your leg out to the side while keeping the toe and heel quite level. Once you’ve reached your maximal range of motion under control, slowly lower your leg until…
